Preparation is Key

It’s the most wonderful time of the year- racing season!
Many of you here in Charleston are beginning your rigorous training schedules for 5ks, 10ks, halves and full marathons. It’s hard to resist the urge to get outside and run as the weather turns nice, but we suggest you make sure your feet are race ready before hitting the pavement. Preparation is always key.

1- Get the right equipment.
This doesn’t mean buying the most expensive, professional running gear, but we always suggest investing in new shoes (or being refitted to make sure yours are correct for your feet) and grabbing some drifit/moisture wicking socks to prevent prolonged moisture as well as blisters.

2- Visit a podiatrist for pre-competition evaluations.
Making sure you don’t have any pre existing conditions is huge, especially when training for a longer endurance event. Discussing your foot form, running strides and any current issues can help Dr. Brown or Dr. Saffer direct you on the best path for safe training.

3- Utilize our Pre and Post Race Physical Therapy.
Strengthening specific muscles and muscle groups as well as proper stretching is vital to not only a successful race day, but also to injury free training.

For upcoming races around Charleston visit here.

Looking for a destination race? Visit here. 

Bridge Run Tip: Don't wait to get New Shoes

With the Cooper River Bridge Run only a month away, please don't wait until only a couple days before to replace your running or walking shoes...even if you plan on replacing them with the same exact pair, give it a couple of weeks to break them in properly. Just because they look the same doesn't mean they will feel the same and you may end up with blisters and more.

We are looking forward to the run and hope to see you there!

Cooper River Bridge Run Injury To Watch for: Black Toenails

If you're still training for the Cooper River Bridge Run, give yourself a pat on the back! The treacherous Charleston weather has made it difficult for many to keep to their training routine. One injury to watch for as you up your mileage is black toe also known as black toenails. Black or darkened toenails are essentially bruised nails and can result from a variety injuries or problems. Darkened nails may occur as a result of the toe hitting the end or the top of the shoe toe area. Meaning your shoes may be too small for you as well. Sometimes, the bruise can lead to a fungal nail infection.

Keep an eye on your nail and call us for an appointment. Dr. Brown has seen plenty of these in his day, so don't worry, he can help!

www.carolinafootspecialists.net 

Run that Extra Stuffing off with the Right Shoe

Heading out to exercise off that extra stuffing you might gain after Thanksgiving. Make sure your walking or running shoes are in good shape. Dr. Adam Brown is an avid runner and always has tips. Here's what to look for.

Athletic shoes need to be replaced after one year, whether or not they are worn, and after a certain amount of repetitive load is placed on them and wears them down.

The American Academy of Podiatric Sports Medicine advises replacing running or walking shoes after 300 to 500 miles of wear, and replacing aerobic, basketball, and tennis shoes after 45 to 60 hours of wear.

Athletic shoes should also be replaced if they show signs of unevenness when placed on a flat surface, display noticeable creasing, and/or when the heel counter breaks down.

Dr. Adam Brown, Podiatrist, Carolina Foot Specialists 

Stretch it out!

The best way to stretch the Achilles and the attaching muscles is to put the foot against a step with the heel on the ground and slowly lean forward, feeling the stretch at the top of the calf. Repeat with a bent knee, feeling the stretch lower down toward the heel. Ideally, this stretch is done daily, before and after exercise. 

Orthotics also can help correct the anatomic alignment. With Achilles pain, the key is to get it checked out early and avoid the chronic tear.

Speaking of stretching....hope you are stretching and getting ready to run as the 37th Annual Cooper River Bridge Run on April 5, 2014 will be here before you know it. We're loving the new poster for this year! Stay tuned to our blog as we get you ready to run. 

Want to see the poster? Click HERE! 

Heel pain isn't normal

Plantar fasciitis is the term commonly used to refer to heel and arch pain traced to an inflammation on the bottom of the foot. More specifically, plantar fasciitis is an inflammation of the connective tissue, called plantar fascia, that stretches from the base of the toes, across the arch of the foot, to the point at which it inserts into the heel bone. Overpronation is the most common cause of plantar fasciitis. As the foot rolls inward excessively when walking, it flattens the foot, lengthens the arch, and puts added tension on the plantar fascia. Over time, this causes inflammation. Dr. Adam Brown of Carolina Foot Specialists in Charleston, SC explains in this video. 

Running Injuries & How to Avoid them

Dr. Adam Brown of Carolina Foot Specialists in Charleston, SC explains how running can affect your feet and how you can avoid running injuries in this video.